Caring for a loved one who is unwell is something that most people will experience, but when that loved one is a child, the role of carer can be particularly stressful.

This resource details why it’s so important for you to still take the time to look after your own wellbeing during stressful periods. It also includes strategies for supporting your own wellbeing and resources you can access for additional support.

HeartKids support staff can help you navigate your journey as you care for your child, and connect with you critical support resources. 

You can contact our helpline on 1800 432 785 for tailored, empathetic advice.

Why your wellbeing is important

As a carer, you play a critical role in your child’s CoHD journey – providing advocacy and support, administering medication, keeping track of appointments.

All of this is on top of the normal pressures of parenting – school, meals, social events, milestones – for both your heart kid, and any other children for whom you are responsible.

Fulfilling all of these duties can be overwhelming.

In order to be able to provide your family with the support they need, you need to ensure your needs are also being met.

Identifying that you need more support

It’s normal to feel overwhelmed, tired and emotionally drained while caring for a sick child – but there are things to look out for, that may indicate that you’re in need of additional support and coping strategies.

Some of those things include:

• Changes in sleep patterns

• Changes in appetite

• Withdrawal from social networks

• Disinterest in things that previously gave you joy

• Increased anxiety

• Heightened emotions

• Decreased emotions

Strategies for wellbeing

Sleep:
Getting enough sleep is crucial for your wellbeing – even if it feels impossible during times of stress.
Practicing good sleep hygiene can help.
Keep a consistent bedtime routine, avoid caffeine and electronics before bed, and optimise your sleeping environment. White noise apps can help.

Eat well:
Stress can affect appetite and it’s common to reach for comfort foods.
When you’re able to, try to include some nutritious options too, it can make a real difference to how you feel.

Get some exercise or time outdoors:
Regular exercise promotes better mental health and emotional wellbeing. You don’t need to spend hours in the gym to reap the benefits – just finding time to go for a walk
each day can do wonders for your mental health.

Stick to routines:
Having routines for things can help reduce the build-up of stress. They can provide a sense of structure and rhythm. And in times of
uncertainty, they can remind you that there are things within your control.

Lean on support networks:
Accept help from your existing network, while building connections with people who understand what you’re going through.
Online communities like HeartKids Connect can help you meet other parents of children with CoHD.

Get practical support:
Identify the day-to-day tasks you’re lacking time or energy for, and seek external help with those items. That may involve hiring a cleaning service, asking a friend to
assist with school pick ups or relying on meal kits or delivery services.
Identifying where you need support also means that when loved ones ask how they can help, you have an answer.

Make time for the things you enjoy:
It might be something as simple as catching up with a friend for coffee, but finding ways to fit in time for friends, hobbies or other things you love can help you stay
grounded and connected.

Breathing and mindfulness:
Take moments when you can to pause and breathe deeply – even short mindfulness breaks can help centre you.

How HeartKids Can Help

The HeartKids support team can offer both emotional and practical support, including referrals to mental health and wellbeing services.

HeartKids Helpline

Available 9am–5pm AEST, Mon–Fri

Call: 1800 432 785
Webchat: heartkids.org.au

Mental Health Counselling Service

HeartKids offers a confidential mental health counselling service – call the HeartKids Helpline on 1800 432 785 to obtain a referral.

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